Gluten-Free Greek Quinoa Salad Recipe (Mediterranean Diet-Approved)

This Greek Quinoa Salad Recipe is the ultimate power-lunch and meal-prep champion. Ready in just 25 minutes, it masterfully blends the bright and refreshing flavors of a classic Greek horiatiki (village salad) with the satisfying plant-based protein of quinoa. Additionally, it’s naturally gluten-free, vegetarian and perfectly aligned with the principles of a healthy Mediterranean Diet.

If you’re looking for a simple, hearty and flavor-packed dish to add to your rotation of Mediterranean diet recipes, this recipe is your answer. It is built around authentic Greek flavors, such as Kalamata olives, creamy feta and fragrant oregano, but with the welcome addition of fluffy quinoa to transform it from a light side dish into a completely balanced meal perfect for a midday recharge or a simple healthy dinner.

What Is Greek Quinoa Salad?

The Greek Quinoa Salad is a fantastic example of modern Mediterranean fusion. It takes its inspiration directly from the beloved Horiatiki Salata (traditional Greek salad), but introduces a whole grain to elevate the nutritional profile and versatility of the dish.

Unlike the traditional salad, which relies on large blocks of feta and a simple olive oil drizzle to carry the dish, this modern interpretation embraces cooked quinoa. And the addition of quinoa serves two critical purposes:

1. Plant-Based Protein & Fiber: Quinoa instantly converts the salad from a side dish into a complete protein-rich meal, making it incredibly satiating and perfect for Mediterranean Diet followers seeking balanced and plant-forward options.
2. Texture & Mouthfeel: The fluffy texture of properly cooked quinoa soaks up the bright lemon-herb dressing, creating a vibrant, texturally pleasing base that contrasts beautifully with the crisp cucumbers and juicy tomatoes.

By embracing whole grains, this salad remains true to the spirit of Mediterranean eating, focusing on fresh produce, healthy fats and minimally processed ingredients. While also becoming a more practical choice for modern meal preparation.

Ingredients for Greek Quinoa Salad Recipe

The beauty of this recipe lies in the simplicity and quality of its components. Stick to high-quality ingredients for the most authentic flavor.

Main Quinoa Salad Ingredients

• Quinoa: 1 cup, dry (which yields about 3 cups cooked). We prefer white or tri-color quinoa.
• Tomatoes: 1 large or 1 cup cherry/grape tomatoes, halved.
• Cucumber: 1 English cucumber, diced.
• Red Onion: 1/4 cup, finely chopped.
• Kalamata Olives: 1/2 cup, pitted and halved.
• Feta Cheese: 3/4 cup, crumbled or cubed. (See authentic tip below.)
• Fresh Parsley: 1/4 cup, chopped.

Ingredient Substitutions

Authentic Greek Quinoa Salad Ingredient Tips

• Feta Cheese: Skip the pre-crumbled feta. And look for a block of Greek-made feta (often labeled PDO, Protected Designation of Origin) stored in brine. It’s creamier, tangier and less dry.
• Kalamata Olives: Always buy pit-in olives if you have the time to pit them. Moreover, the pit-in process preserves more of the fruit’s natural oils and flavor.
• Oregano: Use dried Greek oregano. Because it has a more robust and earthy flavor than standard supermarket oregano. And a small amount goes a long way.

How to Cook Quinoa for Salad (Beginner Tips)

The secret to a great quinoa salad is achieving a fluffy and distinct grain texture that doesn’t clump or become mushy. Follow these tips to ensure perfect quinoa every time:

1. Rinse Thoroughly: Quinoa has a natural coating called saponin, which can taste bitter or soapy. Place the quinoa in a fine-mesh sieve and rinse it under cold running water for 30-60 seconds until the water runs clear. Remember: This step is non-negotiable for the best flavor.
2. The Perfect Water Ratio: Unlike rice, which is often 2:1 (water to grain), a 1.5:1 ratio for quinoa yields a much fluffier result.
   • Use: 1 cup of dry quinoa to 1.5 cups of liquid (water or vegetable broth).
3. Low and Slow: Combine rinsed quinoa and liquid in a small saucepan. Then bring to a boil, then immediately reduce the heat to the lowest setting, cover and simmer for 15 minutes. And make sure not to lift the lid during this time.
4. Fluff and Cool: After 15 minutes, remove the pot from the heat and let it stand still covered for 5 minutes. Finally, remove the lid and fluff the quinoa with a beef and spread it onto a baking sheet to cool completely before adding it to the salad. Adding warm quinoa will wilt the fresh vegetables and melt the feta.

Greek Quinoa Salad Dressing (Lemon & Olive Oil)

The dressing is the heart of any Greek-inspired dish. And this recipe uses the classic MedDiet combination of olive oil and lemon juice, boosted by key herbs for maximum flavor.

Exact Dressing Ratios

Whisk together the following ingredients:

• Extra Virgin Olive Oil: 1/2 cup (The primary source of healthy fat, a cornerstone of the Mediterranean Diet.)
• Fresh Lemon Juice: 1/4 cup (Always use fresh for the brightest flavor.)
• Red Wine Vinegar: 1 tablespoon (Optional, but adds a nice depth and tang.)
• Dried Greek Oregano: 1 teaspoon
• Garlic: 1 small clove, minced (or 1/2 tsp garlic powder)
• Salt: 1/2 teaspoon or to taste
• Black Pepper: 1/4 teaspoon or to taste

Why This Dressing Works for MedDiet

This dressing is 100% compliant with the Mediterranean Diet because it is based almost entirely on Extra Virgin Olive Oil (EVOO) a monounsaturated fat rich in oleic acid and antioxidants, rather than butter, refined seed oils or heavy cream. Additionally, the high-quality EVOO and fresh lemon juice offer heart-healthy benefits and maximize the absorption of fat-soluble vitamins found in the fresh vegetables.

Substitutions & Flavor Boosters

• For Extra Flavor: Add 1/2 teaspoon of Dijon mustard to emulsify the dressing slightly and give it a sharper zing.
• Fresh Herbs: Substitute the dried oregano with 1 tablespoon of fresh and chopped oregano for an intensified aroma.

How to Make Greek Quinoa Salad (Step-by-Step Guide)

Follow these simple, numbered steps for a perfect salad every time.

1. Cook & Cool Quinoa: Cook the quinoa using the 1.5:1 ratio method described above. Once cooked and fluffed, spread it on a sheet pan to cool completely (about 10-15 minutes).
2. Chop Vegetables: While the quinoa cools, dice the tomatoes, cucumber and red onion. Then halve the olives and finely chop the parsley.
3. Whisk Dressing: In a small bowl, whisk together the EVOO, lemon juice, vinegar (if using), oregano, garlic, salt and pepper until well combined.
4. Combine Ingredients: In a large mixing bowl, combine the cooled quinoa, chopped vegetables, olives and parsley. Then gently pour the dressing over the ingredients.
5. Toss & Rest Flavors: Gently toss the salad to ensure the dressing coats all the ingredients and the quinoa. And for the best flavor, cover the bowl and allow the salad to rest in the refrigerator for at least 15-20 minutes before serving. This resting period allows the dressing to permeate the quinoa and marry the Greek flavors.
6. Garnish and Serve: Just before serving, gently fold in the crumbled feta cheese. Then garnish with an extra sprinkle of fresh oregano or parsley.

Is Quinoa Traditional in Greek Salad?

The short, direct answer is No, quinoa is not traditional in Greek salad.

The traditional Greek salad, known locally as Horiatiki Salata (Village Salad), is the definitive, authentic version. Its ingredients are strictly defined and typically include:

• Whole slices of tomato
• Slices of cucumber
• Red onion
• Kalamata olives
• A whole block of Greek feta cheese (never crumbled)
• Dried oregano
• Dressed only with high-quality extra virgin olive oil

Why Quinoa Is a Modern, Healthy Adaptation:

Our Quinoa Greek Salad is an adaptation driven by health and modern dietary needs. While the traditional horiatiki is a beautiful side dish, the quinoa version transforms it into a nutritionally complete single-bowl meal. It’s a plant-forward way to add fiber, complex carbohydrates, and essential amino acids, fully aligning with the modern focus of the Mediterranean diet. Think of it as a respectful, healthier evolution rather than a deviation.

Easy Mediterranean Recipes

Greek Quinoa Salad Recipe (Mediterranean Diet–Approved)

A high-protein, gluten-free twist on the classic Greek salad, featuring fluffy quinoa, crisp vegetables, salty feta and a bright lemon-oregano dressing. Perfect for meal prep!

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings: 4 4

Course: Lunch, Main Course, Salad, Side Dish

Cuisine: Greek, Mediterranean

Calories: 450

Ingredients Equipment Method Video Notes

Ingredients

  

Salad Base

• 1 cup Quinoa “Dry, white or tri-color. Rinse thoroughly before cooking.”
• 1.5 cups Water or Broth For cooking the quinoa (1.5:1 ratio).

Veggies & Mix-ins

• 1 large Tomato “Or 1 cup of cherry/grape tomatoes, halved.”
• 1 English Cucumber Diced.
• 1/4 cup Red Onion Finely chopped.
• 1/2 cup Kalamata Olives Pitted and halved.
• 3/4 cup Feta Cheese Crumbled or cubed. Use Greek-made feta packed in brine for best flavor.
• 1/4 cup Fresh Parsley Chopped.

Lemon-Oregano Dressing

• 1/2 cup Extra Virgin Olive Oil EVOO,For the heart-healthy dressing.
• 1/4 cup Fresh Lemon Juice Freshly squeezed for brightest flavor.
• 1 tablespoon Red Wine Vinegar “Optional, adds depth to the dressing.”
• 1 teaspoon Dried Greek Oregano
• 1 clove Garlic “Minced or 1/2 tsp garlic powder.”
• 1/2 teaspoon Salt Or to taste.
• 1/4 teaspoon Black Pepper “Freshly cracked, or to taste.”

Equipment

• 1 Small saucepan with a lid (for cooking quinoa)
• 1 Fine-mesh sieve (for rinsing quinoa)
• 1 Large Mixing Bowl (for the salad)
• 1 Small bowl or jar (for the dressing)
• 1 Whisk or Fork
• 1 Cutting board
• 1 Sharp knife
• 1 Baking Sheet (optional, for cooling quinoa quickly)

Method

 

Prepare Quinoa:

1. Rinse the 1 cup of quinoa thoroughly in a fine-mesh sieve until the water runs clear (to remove saponin bitterness). Then combine the rinsed quinoa and 1.5 cups of water/broth in a small saucepan. After that, bring to a boil, then immediately reduce heat to the lowest setting, cover and simmer for 15 minutes.

Cool Quinoa:

1. Remove the pot from the heat and let it steam, still covered, for 5 minutes. Now, fluff with a fork, then spread the quinoa onto a baking sheet to cool completely (10-15 minutes) before using.

Prepare Vegetables:

1. While the quinoa cools, dice the tomatoes, cucumber and red onion. Then halve the olives and chop the parsley.

Make the Dressing:

1. In a small bowl or jar, whisk together the EVOO, fresh lemon juice, red wine vinegar (if using), oregano, minced garlic, salt and pepper until well emulsified.

Assemble the Salad:

1. In the large mixing bowl, combine the cooled quinoa, chopped vegetables, olives and parsley. Then pour the dressing over the ingredients.

Toss and Rest:

1. Gently toss the salad to ensure everything is evenly coated. After this, cover the bowl and refrigerate for at least 15-20 minutes (up to 4 days) to allow the flavors to marry.

Finish and Serve:

1. Just before serving, gently fold in the crumbled feta cheese.

Video

Notes

1. For the best results, use block feta packed in brine.
2. Ensure quinoa is fully cooled before tossing.
3. Tossing and allowing the salad to rest for 15-20 minutes improves the flavor dramatically.

Mediterranean Diet Benefits of Greek Quinoa Salad

This Greek Quinoa Salad is a shining example of the Mediterranean Diet philosophy in action.

• Heart-Healthy Fats: The base of the dressing is Extra Virgin Olive Oil (EVOO), which is rich in monounsaturated fats. These fats have been shown to reduce bad cholesterol and support cardiovascular health.
• Plant-Forward Protein: Quinoa is one of the few plant-based foods considered a complete protein, meaning it contains all nine essential amino acids. In addition, coupled with the protein from the feta and the fiber from the vegetables, this meal keeps you satiated for hours.
• Fiber & Micronutrients: The combination of quinoa, cucumber and tomatoes delivers substantial dietary fiber, which aids in digestion and blood sugar regulation. Moreover, you also get a rich source of vitamins (like Vitamin A and C) and minerals (like potassium and magnesium).
• Lunch-Friendly MedDiet Meal: Because it can be made ahead of time and stores beautifully, this salad is the perfect grab-and-go meal prep option, making adherence to the Mediterranean Diet easy, delicious and convenient.

Variations Of Greek Quinoa Salad

This recipe is highly versatile and allows you to easily tailor it to different dietary needs and flavor preferences.

Greek Quinoa Salad Storage & Meal Prep Tips

This Greek Quinoa Salad is one of the best recipes for weekly meal preparation.

• Fridge Life: Stored in an airtight container, this salad will last happily in the refrigerator for 3-4 days. Additionally, the flavor often improves on day two as the quinoa fully absorbs the dressing.
• Mason Jar Layering (For On-the-Go): If you plan to layer it in individual jars for lunch, follow this order to prevent a soggy salad:
  1. Bottom: Dressing (This acts as a barrier.)
  2. Next: Hard vegetables (Cucumber, red onion, olives.)
  3. Middle: Quinoa and Chickpeas (If using.)
  4. Top: Lettuce/Spinach (Optional), Tomatoes and Feta.
• What Not to Add Ahead: Always add the feta cheese and tomatoes at the end or on the day of serving. Feta can absorb too much dressing and become mushy and tomatoes can weep water, making the salad too liquid.

Greek Quinoa Salad Nutrition Information (Per Serving)

(Note: Nutrition information is an approximation and can vary based on ingredient brands and portion size.)

FAQs

Does quinoa go with Greek salad?

Yes, absolutely. While quinoa is not a traditional ingredient, it is a fantastic and healthy addition. It provides a complete protein source and fiber, transforming a light Greek side salad into a nutritionally balanced complete meal that is fully compliant with the healthy eating principles of the Mediterranean Diet.

Is this Greek Quinoa Salad gluten-free?

Yes, this Greek Quinoa Salad recipe is naturally gluten-free. Quinoa is a pseudo-cereal and does not contain gluten. Moreover, all of the other ingredients (fresh vegetables, feta, olives and olive oil) are also naturally gluten-free.

Can I make this Greek Quinoa Salad ahead of time?

Yes, it is excellent for meal prep. You can make the entire salad up to 3-4 days in advance and store it in an airtight container in the refrigerator. The flavors actually meld and deepen overnight, making it even better the next day. 

Pro Tip: Add the feta cheese right before serving for the best texture.

How long does Greek Quinoa Salad last in the refrigerator?

When stored properly in an airtight container, the salad will last for 3 to 4 days in the refrigerator.

Can I use bottled dressing?

While you can, we highly recommend using the homemade dressing ratios provided. Bottled dressings often contain unnecessary sugars, thickeners and non-Mediterranean-approved oils, which detract from the clean, fresh flavor and the health benefits of a true Mediterranean Diet Pantry Essentials: The Complete Beginner’s Guide to a Mediterranean Diet meal.